Yoga For Any Room! Space Pose: Sun Breath


Sit on the floor with your legs crossed, or in your chair with feet flat on the floor, and your back straight.

Put the palms of your hands together at the center of your chest.

Close your eyes and begin by taking three big sun breaths.

Here’s how: When you breathe in deeply, raise your arms above your head in the shape of a big round sun.

Then breathe out and bring your arms back down so that your palms are together at the center of your chest.

Do this at least three times. The sun breath allows you to become centered and focused on your breath.

Yoga For Any Room! Space Pose: Space Float


Sit on the floor with your legs crossed or in a chair with feet flat on the floor.

Take hold of your outside ankle. If you are sitting on a chair, hold onto the edges of the chair by the outside of your legs, above the knees.

Breathe in deeply as you stretch your body forward, chest and stomach out.

Breathe out as you slump back, spine is curved, chest is caved in.

Keep moving this way and get faster and faster.

Space float gives you a flexible spine. It keeps your back muscles relaxed and strong. It also helps you digest your food.

Yoga For Any Room! Space Pose: Shooting Star


Sit on the floor with your feet in front of you and your hands behind you on the floor.

Breathe in and push yourself up into a kind of backwards push-up.

Make yourself into a perfectly straight line, like a shooting star, by pushing your stomach up and point your toes away from you.

Hold this pose for a count of 10, 20 or 30. Can you go for 50?

Shooting Star makes your arms, legs and stomach muscles strong.

You can also do this pose while sitting in a chair. Hold the edges of the chair and push up like the description above.

Yoga For Any Room! Space Pose: Moon Walk


Sit in your chair or lie down on the floor on your back.

Begin to walk in the air. Keep your right leg straight and lift it up as you lift your left arm.

Breathe in as you lift. Breathe out as your arm and leg go down.

Then breathe in again and lift your left leg and right arm together.

Breathe out as your arm and leg go down.

Keep going. Lift your leg and stretch your arm straight up toward the sky.

Moon Walk balances the two sides of your brain and helps you think better.

Wall Sit


Make sure wall and floor are clear from obstacles. Have students put back to the wall and then lower down into a sitting position. Their knees should be in a 90 degree angle. They will quickly feel their quadriceps muscles working. Once the muscles become tired, have students lower their knees and bottom gently to touch the floor.

Tricep Dips


Have students move so they have room to use the edge of their chair. Have each student grip the edge of chair with legs extended out in front of the chair. The student will then lower their body down toward the ground, (keep back close to the chair edge) while bending at the elbows, lower down until elbows are approximately 90 degrees, then straighten elbows while bringing the body back up to starting position. A good example to explain this activity to students would be to pretend they are scratching their backs (from bottom to top on the way down and top to bottom on the way up) against the edge of the chair, their back however should not actually touch the chair edge, but be very close.

Modification Option

Wheelchair push-ups or use a chair with arms rests and pressing arms straight. Bend knees and use legs to help support.

Star Burst


Students start in a squatting position, knees directly over ankles. On command, they jump up reaching both hands high into the air and slightly outward.  At the same time their legs should come off the ground and then land in a jumping jack position. The burst of energy makes the body look like a rocket or star bursting in the sky.  Have them return to squatting position, rest for 5 seconds and burst upward again.



Have students stand with their feet shoulder width apart. Instruct them to squat down (as though they are pretending to sit down a chair), being sure to keep their stomach muscles tight and their backs straight to prevent injury. Using their arms for counter-balance, they can reach out.  Tell them to slowly squat down until their knees are bent to 90 degrees, and knees do not go past their toes, hold for a count of 3 seconds and slowly stand back up. Do sets of 8-10 repetitions. You could encourage the students to also incorporate doing squats during a TV commercial, or doing a set of 10 here and there throughout the day.

Modification Option

  • Poor balance: perform squats by holding on to the back of a chair or counter for balance
    • perform with back against wall
  • Impaired leg strength:
    • decrease range of motion to 45 degrees
    • if you do not have enough strength to come fully to standing, do a much as you can using your legs as much as possible and arms to assist (move to a partial standing position)

Love Football – make a goal post!


Stand with your feet shoulder-width apart. Raise your arms out at your sides and up to your shoulder level. Make a gentle fist with each hand. Bend each arm at the elbow with your fists pointed up at a 90 degree angle. Keep your neck relaxed. Your upper body will look like a goal post ready for a field goal. Do 50-100 small pulses up and down with your elbows, pushing your fists straight up toward the ceiling. Keep your goal post looking nice and perfect!

Modification Options

  1. Poor balance: Lean back against a wall or sit in a chair with your feet flat on the ground, shoulder-width apart.
  2. Do one arm at a time and stabilize self by holding onto a chair or table.

Line Jump


For a quick movement break in between lessons have each student place a ruler or a strip of tape on the floor. Jump over the ruler or tape 10 times.